Training Archive: QuirkeyIn the 30 days ending 2008-06-30:
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| S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | ||||||||||||||||||||||||||||||||||||||||||||||||||
Monday Jun 30 | ||
| Run 30:00 [3] 3.5 mi (8:34 / mi) | |
| slept:7.0 shoes: Brooks Vapour | ||
| AM trot to inverleith park, 2 laps and back. | ||
| Stretching 15:00 [1] | |
| Post AM Run
R quad and glute tighter than i would have expected after a decent rest.... maybe should havce stretched more whilst away. | ||
| Strength (Gym) 30:00 [4] | |
| weight:71.5kg shoes: Reebok Premier Lite | ||
| 71.5 kg
11.0% Body Fat Leg Extensions (alternate legs) Hamstring Curls Cable Chest Press / Flies Lat Pull Down Light warm-up set plus 3 proper sets each. 20+ reps for warm up an 10-15 for main sets Light stretches between sets | ||
| Core: Stability/Balance 40:00 [3] | |
| shoes: Bare Feet / Socks | ||
| Whilst I'd been holding back enthusism a little with the weights (to avoid injury) I let go and gave core a proper thorough work out (front central abs in particular).
Wobble Cushion (3x1min each leg plus single legs balancing squats - touch floor) .... again , doing these without shoes is so much more tricky. Crunches Extensions (very slow cycling movement .. cant remember what their proper name is!) Back Raises Reverse Curls Bridge (with advanced variations) Side Bridge (plus rotation variation) Twisting Sit Ups (More) Crunches and Extensions Kickin ass tunes like 'smack my bi#&h up' all the while really helped me push myself. | ||
| Stretching 10:00 [1] | |
| shoes: Bare Feet / Socks | ||
| Focus on Glutes and Quads (inc fit roll) | ||
Saturday Jun 28 | ||
| Event: MTB-O Championships | ||
Wednesday Jun 25 | ||
| Run 40:00 [3] 8 km (5:00 / km) | |
| shoes: Asics Gel Trabuco | ||
| Upon Brian's reccomendation we went for a run around Margaretziget (Margaret Island) in Budapest.
Rubberised running track all the way round the perimeter of the island. Quite nice surface to run on, especially since i was also carrying a bag with water , change of clothes etc on my back. B did one '5 point something' loop, where as i took off by myself, completed a lap and then doubled back. Blazing hot day. I read later that it had been 39deg Celcius. Must admit it didnt 'feel' quite that hot. Fun running/jumping through sprinklers afterwards too. | ||
Friday Jun 20 | ||
| Note | |
| slept:8.0 (rest day) | ||
| No traiining today. No time in AM and have Work night out tonight.
Probably lots of 'rest days' in the next 10 days due to hols from tomorrow. Will bring trainers, shorts and bathers, then see what oportunities arise. | ||
Thursday Jun 19 | ||
| Note | |
| slept:7.0 | ||
| Just as suddenly as it came, the back pain was gone again this morning ... weird.
Has encouraged me to try sit straight up a bit more tho... which is also weird. | ||
| C • sitting up straight... 2 | ||
| Run tempo 20:00 [4] | |
| ahr:163 max:171 rhr:51 slept:7.0 shoes: Asics Gel Trabuco | ||
| Around the playing fields behind Holyrood Palace
Had run about a minute of it when i realised Hrm was doing 'warm-up' countdown ... doh!!!.... so re-set, with dificulty, on the run (c 1 min) Did 18 mins on the clock when i re-started it. Alot of it on 162 bpm, with the odd spike up wee hills. Much more comfortable at that pace compared to previous average which only a few beats higher. | ||
| Run warm up/down 30:00 [3] | |
| ahr:142 shoes: Asics Gel Trabuco | ||
| WU from Gym to Holyrood.
Additional build up to mid 150's HR to start Tempo run WD back to gym Jog home after abs stuff, with full bag on back. | ||
| Core: Stability/Balance 20:00 [3] | |
| shoes: Bare Feet / Socks | ||
| One set each of 7 of 8 different core exercises.
2x30 sec wobble cushion each leg | ||
| Stretching 30:00 [0] | |
| AM stretch (esp calfs) 10 mins
Post WU run and post WD run 5 mins each Pre-bedtime inc golf ball/ /fit rolls etc 10 mins | ||
Wednesday Jun 18 | ||
| Orienteering 30:00 [1] *** | |
| (injured) shoes: Brooks Vapour | ||
| ESOC Club training, Bonaly.
R side of back feeling sore like something pulled for most of the afternoon. Strangely hurting less when standing and walking around (than my skillfully poised Apollo 'slouch' in front of work computer. Decided therefore to take it easy with training just in case. Had planned 2 'courses' . Line course and aiming off exercise, with added 'distraction training' exercise for the more experienced. Deliberately paired myself with David so i could 'coach' some techniques. Wasnt ditracting David, but did a good job distracting myslef to lead both of us about 100m astray within 5 mins .... oh what confident and inspiring coach i am (not!). Seemed to make progress after that as i bothered to concentrate properly, and despite dreadfully bad mapping in places i think a little knowledge was successfully imparted by the end. | ||
| Run warm up/down 8:00 [2] | |
| shoes: Brooks Vapour | ||
| Stretching 20:00 [0] | |
| edit: Stretching not Climbing
Tiny bit at o training. Remainder after shower etc Fairly gentle with torso / trunk as testing exact point of back / side pain. | ||
Tuesday Jun 17 | ||
| Climbing 2:30:00 [2] | |
| slept:7.5 weight:71.8kg shoes: Climbing Shoes (hired) | ||
| Good climbing session though. Lots of progress.
Again not quite as much warm-up bouldering as i would like before jumping into harnesses. Did a grade 4 for 'warm up' (which i couldnt even do a few weeks ago) Went on to nail a good number of grade 5 and 5+ routes (including a white on the 'bumpy' wall .) 6a is the test now. Got just under half way up one of them before grip fatigue really got the better of me. Only got 4 or 5 holds into a few others before getting stuck /tired. Warm down, concentrating of feet work (i.e. going easy on my knackered arms) was quite enjoyable. Bumpy stuff like that with little cracks and bumps starting to feel more rewarding than the artificial 'flatness' of the main walls. Fun trying out techniques that wouldnt trust myself to do at 15m off the ground. Arms definitely beat by the end. | ||
| Note | |
| Had intended to get a new battery for my HRM chest strap today, but forgot it when out at lunch hour.
Planned tempo for tomorrow may need to hold off till thursday as i wont have time for shopping tomorrow. A little later at climing tonight than prev sessions. Hence also home late too. 11.15 pm now and still need to plan and print out tomorrows o-training (short sleep until 6am alarm then)... Yikes !! | ||
Monday Jun 16 | ||
| Run (AM) 30:00 [2] | |
| slept:8.0 shoes: Asics Gel Trabuco | ||
| Attempt at a 'recovery' run, though i'm sure is was not really slow enough. Definitely not long enough to be a proper recoery run either, but hopefuly got some positive effect of recovering a little from yesterday's efforts anyway.
Didnt bother with watch or HRM so time is an estimate. Surprisingly high proportion of talent about for 6:30 am | ||
| Stretching 15:00 [0] | |
| A few mins. about 5 into the run.
Remainder after, esp calfs. Soles of feet not great. Outer part of L foot particularly stiff. R outer shin still tugging a little too. They did loosen up during the run though. | ||
| Strength (Gym) 20:00 [4] | |
| shoes: Reebok Premier Lite | ||
| Single legs squats 3 sets x 20 reps each leg (off the back of stepper with about 7 risers each side)
Single Leg Extensions 3x10 reps each leg (also one lighter set with both) Sinlge Calf Raises: 3x15 reps each leg (off stepper with column for balance) Single Hamstring Cable Curls 3x15 reps each leg (more of a skate-boarding motion than strictly curls) Quads feeling it on extensions from preceeding squats. Calfs needed stretching between sets. Hamstrings not too strong. | ||
| Core: Stability/Balance 35:00 [3] | |
| shoes: Brooks Vapour | ||
| Missed the start of the gym floor abs class so i didnt bother trying to join in.
Spent 10 mins on woble cushion exercises alone. In sock feet this time so a good deal more difficult to balance than with shoes on. A good way to go. Really good abs workout. Increased the reps on most exercises. Made one or two slightly harder too. Was starting to shake by the end of plank series. | ||
| Stretching 15:00 [0] | |
| weight:71.8kg | ||
| Would have liked more time to do more.
(esp would have liked to do more calfs, maybe fit rolling etc) Weight 71.8kg Body Fat 11.3% Slow down on rate of progress re body composition probably due to both diet and cardio training quality reducing a bit in last 10 days or so. | ||
Sunday Jun 15 | ||
| Event: SOL 3 | ||
| Event: Seven Hills Race | ||
| Orienteering race 1:09:40 [4] *** 7.1 km (9:49 / km) +180m 8:43 / km | |
| spiked:13/16c slept:8.5 | ||
| SOL3 at Devilla
25 of 41 on course 12 says a fair bit about my run and current fitness level. (2nd of 5 in M21S comparitively shows that the few people doing that are generally even more unfit than me) Felt like a good 'run', (in between walking alot of the felled bit that is ), even though I could rarely build up any speed. Devilla gets a lot of slack, but it's no-where near as bad as folk say. Two main errors were about 2 mins or so each. 6: Overpaced trying to run around a green patch that turned out to be very runnable and then ended up fighting my way through the tiny bit of rhodendron to be found nearby. 11. Didnt check compass as i chose which one of two ditches to follow (when only one was mapped). Realised after maybe 100m that contours were now going the wrong way (up and not down on LHS). Ran back close to ditch junction to clear my head and got it right second time round. 4: Slightly lacking in confidence so was more careful with the leg, catching (ticking off) features as i went a little more. Wouldnt say it lost me time per se. No significant amount of running for warmup / warm down today, though there was a half hour walk each way before / after. | ||
| Stretching 15:00 [0] | |
| Some before / after the O.
More at home in the PM | ||
Saturday Jun 14 | ||
| Stretching 20:00 [0] | |
| shoes: Bare Feet / Socks | ||
| AM: stretch, fit roll, golf ball etc.
Plenty on Calfs and Hip Flexors. | ||
| Swimming 45:00 [2] | |
| 2x10 lengths (25m) with some 'play time' between.
I'm a very bad swimmer, but might make a good diver since i spend more of my time closer to the bottom of the pool. | ||
Friday Jun 13 | ||
| Run 37:00 [3] | |
| ahr:132 max:151 slept:6.0 shoes: Brooks Vapour | ||
| AM Run to Inverleith, 3 laps and back.
R knee aching a bit for first 5 mins. R ankle not feeling the most stable its ever been. Need more sleep and less things to have to do in the evenings. | ||
| Stretching 10:00 [0] | |
| Particular Focus on calfs. Wee bit extra on glutes. Feel like lots of body parts, (top to toe), need a good proper stretch / loosening out.
Fitrolled a bit. | ||
| Note | |
| Picked up new glasses today... perspective is very weird now.
DID'NT walk into any lamp posts on the way back to the office !!!!! | ||
| Yoga 1:10:00 [2] | |
| shoes: Bare Feet / Socks | ||
| The instructor must have been feeling particularly energetic as we aparently got through the entire primary series in the 70 mins.
Getting through was more of a fumble for half the folk there on account of lacking ability to put ones leg behind ones head etc etc. Going at a good pace after the first few rounds of sun salutations so i'm calling this one a 2 for effort cos i was fairly tired by the end. Gave notice to cancel gym membership at end of the month. | ||
Thursday Jun 12 | ||
| Note | |
| Ache in R knee on walk to work similar to w/u cycle last night.
Not actually affecting movement .. just aware something is not quite right. | ||
| Climbing 2:30:00 [2] | |
| shoes: Climbing Shoes (hired) | ||
| Having chalk this time made a big difference.
Confidence improved a lot. Stormed through a number of grade 5 and even some 5+ routes. Got within one or two holds of a few more 5+ and within a gnats whisker completing one on the 'bumpy' wall,....... grip fatigue getting the better of me a few times. B was pleased too, getting the better of a few grade 4 routes. Definitely more climbing in less time tonight for both of us. Felt i was improving technique, and 'played' a bit with stuff i'd seen others do on boulders at the end. Stretched this time, esp arms and upper back. | ||
Wednesday Jun 11 | ||
| Cycle warm up/down 10:00 [2] | |
| Core: Stability/Balance 25:00 [3] | |
| Felt like i was pushing myself more than recent sessions. | ||
| Stretching 25:00 [0] | |
| Few extra bits added for neck and uper back.
Spent a bit longer on Quads/ Hip flexors /Calfs / ankle flex. Noticing that R hip is so much tighter than L. | ||
| Cycle warm up/down 25:00 [2] | |
| 10 mins from office to Braidburn Park
(edit: forgot to mention bit of an ache in R knee on that journey ... ok therafter) 15 mins on way home (not counting time freewheeling down dundas st whilst spluttering with grit being fired off the front wheel into my face) | ||
| Orienteering 17:52 [4] ** 3 km (5:57 / km) | |
| ahr:135 max:176 spiked:17/20c shoes: Asics Gel Trabuco | ||
| Mini-Event for opening of new permanent course at Braidburn Park.
Did both courses as single loop (Andrews idea). Course 2 - 7:50 Course 1 - 10:02 Pushing a wee bit on first loop, managing to mis-read control description for no 2 (went to South of thicket having practically run past the control post o the north side) Edit: Feeling the back/hamstring exercises from this morning as these areas seemed to slow up half way through first loop. Slowed to a cruise around on the second loop (course 1) and enjoyed it a bit more ... especially deliberately running through the burn. Interesting control locations in some instances (esp course 1) required a bit of hunting for the post (i.e. not on any particular feature, never mind the ones mentioned in the control descriptions) Fairly clear that the folk who put up the posts havent got the foggiest idea of what orienteering is about. Pity really. | ||
| Stretching 10:00 [0] | |
Tuesday Jun 10 | ||
| Note | |
| slept:6.5 | ||
| In attempting to outsmart my busy schedule today i'd intended to do a 45 min run home from work.
Outsmarted myself instead by forgetting my frikin trainers...... so walked home instead....... grrrr I can feel a double ender coming on Thursday, if not tomorrow even, to make up for that. | ||
Monday Jun 9 | ||
| Strength (Gym) 25:00 [4] | |
| slept:7.0 weight:70.9kg shoes: Reebok Premier Lite | ||
| Bench Press
Reverse Flies (back) Squat Dead Lift 3 or 4 sets of Meduim weights generally (c 20 reps) 2 sets of heavier dead lifts tho | ||
| Cross Trainer warm up/down 10:00 [2] | |
| shoes: Reebok Premier Lite | ||
| W/U | ||
| Core: Stability/Balance 25:00 [3] | |
| Crunches
Twist Crunches Slow Leg extensions Twisting V (with medicine ball) Plank Diagonal Brace (Lifting a foot / hand / one of each / alternating etc) Side Plank Wobble Cushion (yeay i found one ... ankle stability gone backwards tho) | ||
| Stretching 10:00 [0] | |
| Quads seem tight in specific points.... deeper stretch to try to ease.
Think my Hamstrings forgot that i did sprints yesterday ... great | ||
| Massage 1:30:00 [0] | |
| Sports Massage Tonight:
Lots and lots of tightness in legs from knees down. Hip Flexors and diaphragm tight too aparently. All good elsewhere i'm told, even my neck and shoulders (which are usually a constant area of tightness for most office workers) Gave me a few new stretches which might be applicable to climbing. Main thing is need to do lots more flexibility/ mobilisation work on ankle (esp. dorsi-flexion). | ||
Sunday Jun 8 | ||
| Run warm up/down 15:00 [2] | |
| slept:12.0 shoes: Brooks Vapour | ||
| Must have been knackered: Lay down 'for a few minutes' then "Alakazam" ... it's 8am
Original gym session out the window early doors what with getting carried away with DIY etc Run along Portobello Promenade in evening. Both sessions here actually one but with two distict parts . First, w/u joggin beside missus. | ||
| Run intervals 20:00 [4] | |
| shoes: Brooks Vapour | ||
| Lost exact count but circa: 15x3 lamp posts (about 120m) sprint at about 800m pace with say 100m snails-pace jog between.
Worked this such that my jog was back to beside B on her run each time. | ||
| Stretching 10:00 [0] | |
| 5 either side of sprints.
Legs feeling slightly tired after sprints. Hamstrings a little tight and had usual ache in outer R lower leg. | ||
Saturday Jun 7 | ||
| Event: Lowe Alpine Mountain Marathon | ||
| Run 25:00 [2] | |
| ahr:140 max:155 slept:7.0 shoes: Asics Gel Trabuco | ||
| Fae toon tae MES.
Slightly meandering route through cragleith to get the time up. HRM going bonkers : Low as 41 recorded | ||
| Orienteering race 30:57 [4] *** 4.9 km (6:19 / km) | |
| ahr:162 spiked:19/21c shoes: Asics Gel Trabuco | ||
| Local Event at Mary Erskine School and Ravelston Wood.
Distance and time above approx (until i see results) Second Master Map half way through the course. Very clean run except for 'searching' in wrong thicket (20m away) from no15 .... maybe 10s No. 1 control drawn in wrong place on Master Maps, (40m) so lost no more than 20s on that. ....Worryingly few people reported it. | ||
| Run 30:00 [3] | |
| ahr:148 max:155 shoes: Asics Gel Trabuco | ||
| Fae MES via Roseburn Path and Water of Leith back to flat.
Passed some cyclists when changing to WOL, and see-sawed with them before leaving them behind at stockbridge...... felt good to do that without any particular effort | ||
| Stretching 30:00 [0] | |
| Lots of flexibility / loosening stuff.
Stretching, Fit Roll, Golf Ball on soles, Tennis Ball on Glutes etc | ||
Friday Jun 6 | ||
| Note | |
| slept:8.0 (rest day) | ||
| Feeling relaxed cos it's a 'deiberate' rest day with some wining, dining and musical entertainment planned for the evening.
(maybe too relaxed ... nearly 1/2 hr late for work .. doh... shorter lunch break today then) Later..... a 'dance like no one's watchin' boogie | ||
Thursday Jun 5 | ||
| Run warm up/down 20:00 [2] | |
| rhr:51 slept:7.0 shoes: Brooks Vapour | ||
| Either side of AM training run.
Knees slightly achey for first three or four minutes of warm-up. Outer edge of R leg tugging on the warm down, so i tried to get a few mobilisation exercises into stride. | ||
| Run tempo 20:00 [4] 3.0 mi (6:40 / mi) | |
| ahr:166 max:172 shoes: Brooks Vapour | ||
| I know that the morning is not the best time for effort sessions generally, but climbing tonight (hopefully) and want a full rest day tomorrow.
Felt it went a lot like the last one ..... required real effort (especially on the first half lap) to get HR into zone, then pace slowed for the same HR for latter 3/5 of the session. Got about 150m further in 20mins compared to last time with AHR 1 bpm higher than today. That equates to a fitness improvement of 1minute over 10k in just under 3 weeks. Lap 1: 7.00 Lap 2: 7:28 Lap 3: (heading for) 7:40 approx More certain of previous prognosis now. I've got the zone set a tad too high. So lactic acid is building up and hence the slowing down at given HR (Technically similar to HR increase for set pace). Need to run closer to the POD (Point of Deflection) / Threshold , or maybe even slightly under. So think i need to at least drop the upper limit by 4-5 beats/min next time to see. | ||
| Climbing 2:00:00 [2] | |
| shoes: Climbing Shoes (hired) | ||
| Traffic was mental getting out of town so ended up with half hour less than i hoped for.
Some bouldering to warm up, but B was keen to get 'climbing'. Forgot chalk and was talked out of buying more, so 'mr sweaty hands' didnt have huge amounts of confidence. Hands got tired more quickly cos' i was gripping tighter to make up for lack of grip friction. So, ended up only managing to complete routes up to grade 4+. Maybe need to leave chalk bag and other kit in the car in future. | ||
Wednesday Jun 4 | ||
| Note | |
| slept:6.5 | ||
| Not enough sleep again.
As ever, took longer than expected to prepare session for club o training. No idea how long it will take folk to do .... expecting a spread of times for the main exercise though. Looking back at last years edinburgh 10k i did 41:32 Regardless of stitch i got that day, now thinking i shouldnt have been 'that' surprised by last weeks 1 mile race time (and associated sub 40 min 10k Vdot estimate). | ||
| Run warm up/down 20:00 [2] | |
| shoes: Brooks Vapour | ||
| RECI jog around bonaly west to find the best spot for map-memory / hill intervals session ..... Not as easy as i had thought to find the right kinds of incline. | ||
| Orienteering intervals 25:00 [3] *** | |
| shoes: Brooks Vapour | ||
| Decided to join in and run the Map Memory/Hill Invervals session i'd planned for club O training.
Took a while compared to some (considering i planned it !) but then i was a tad more interested in the running than the memory stuff. Worked well once it got going, and all seemed to enjoy it. Good formula to repeat occasionally in future me thinks. | ||
Tuesday Jun 3 | ||
| Run 31:00 [2] | |
| ahr:135 max:149 slept:8.5 | ||
| Lunchtime mosey round the meadows.
Set Hr for 'recovery' zone, so 'low and behold' i felt refreshed after the run. | ||
| Yoga 1:00:00 [1] | |
| shoes: Bare Feet / Socks | ||
| Determined to get to this oneas i didnt get to a class last week.
A 'show off' guy in front of me was trying to do acrobatic trasitions, but didnt seem able to do some of the simple stuff ... weird. Felt nicely loosened off afterwards. | ||
| Stretching 15:00 [1] | |
| 10 mins AM
5 mins after lunchtime 'jog' R. upper Leg improving. Lower not much better. Tight-ish chest / back / glutes after last night. | ||
Monday Jun 2 | ||
| Note | |
| Didnt sleep enough. So feeling exceptionally dead brained all day, but worsening into the afternoon.
EDIT: Intended to catch the 'social' bit of tonghts club activity but didnt get there in the end... :( | ||
| Gym (Weight Machines) 30:00 [4] | |
| slept:6.5 shoes: Reebok Premier Lite | ||
| Way too many people in the gym for my liking. I ended up doing exercises in completely opposite order to the reccomended, just so i didnt have to wait around too long. Frustrating to see that as often as not, folk were either doing exercises completely incorrectly, or using them for something else altogether eg stretching legs off a shoulder press machine or using the squat rack when doing dead lifts .... Its not as if there arent any staff to tell folk what to do. Must have been about ten PTs on the gym floor !
Could go into my opinion of those folk who seem to come into the gym just to go on treadmills but then i'd really be getting a rant on. Training supposed to be about getting rid of tension, not making it worse. Alot to be said for outdoors stuff in that respect. Anyway, here's the training......Usually warm up mini-set (light), then 2 sets x20 reps(medium wt) followed by one set x10 reps (heavy) Pecs: Incline Press Lats : Seated Row and Wide Grip Pull Down. Quads : Leg Extension (particularly top 45deg to focus on inner parts) Hamstring / Glutes: Incline Squat (inc one set each side of single leg) | ||
| Core: Stability/Balance 25:00 [4] | |
| Tried to do some different exercises than usual for various core muscles.
eg Face down with fit-ball for hip flexors Less on back than usual but more on abdomen. Couldnae find either cushion to do wobble exercises .... grrrr Tried to balance (kness) on fitball but was absolutely hopeless! | ||
| Stretching 20:00 [1] | |
| 10 mins AM (inc fit roll - easing compared to last night)
10 min in Gym after workout. | ||
Sunday Jun 1 | ||
| Event: ESOC Long-O | ||
| Orienteering race 1:29:45 [5] 9.3 km (9:39 / km) +495m 7:37 / km | |
| slept:8.5 shoes: Inov8 Mudroc 208 | ||
| ESOC Long-O Pentland Hills
Weather forecast for rain was disbelieved in morning sun. Decided on the short to minise risk of inflaming r leg niggles. Carried a bag 'for practice' Did my usual, run into an open area, look down at the 'white' on my harvey's map and ask "where the f*#k are the trees that are supposed to be here" ...... doh Duff route choice on no1 partly as result of self-confusion above. Didnt realise at the time but now looking over the map. i made seriosly duff route choices on half the total number of legs... Rain was starting to come on by the end, and was absolutely pelting it in no time after that. On the positive side, fitness must be on the way back despite navigational blunders. Third place of 28 finishers. | ||
| Run warm up/down 10:00 [2] | |
| shoes: Inov8 Mudroc 208 | ||
| Jog to avoid legs tightening too much after o.
(walked to start so not logged) | ||